Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Banded Ankle Hold
+
500 M Bike
12/10 Calorie Row
15 Good Mornings
10 Lying Spinal Twists
:30 Dead Hang Hold
Metcon
A.: Metcon (Time)
Skill Work For 15 Minutes:
T2B Practice
RX+= Accumulate 40-60 T2B In 10 Minutes
B.: Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
*Adjust Intensity If Doing 20.4
ALL PROGRAMS:
30/24 Calorie Row
20/16 Calorie Bike
30 Box Jumps/Step Ups
20 Double KB Deadlift
Cool Down
*KB Calf Smash
*Banded Ankle Distraction
*KB Lat Smash
